Use 80% for your 1st working set. Only increase weight if technique is sound.
Shoulder Press (5-5-5-5-5)
Use 80% for your 1st working set. Only increase weight if technique is sound.
Accessory Work
3 Sets: 30 sec Handstand Hold 30 sec Glute Bridge Hold
Stretching
1:00 Foam Roll IT Bands, L & R 1:30 Pigeon Pose, L & R
THU 2/20
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES 4-8-12-16...etc. DB Step-Ups Toes-to-Bar SA DB Hang Clean & Jerk
Accessory Work
3 Sets: 15 Barbell Curls 15 Push-Ups
Stretching
3 Sets: :30 Single Leg Sit and Reach / Side :30 Groiner Stretch / Side
FRI 2/21
Metcon (Calories)
For Max Calories- Row, Bike or Ski Work for 4 minutes, rest 4 minutes Work for 3 minutes, rest 3 minutes Work for 2 minutes, rest 2 minutes Work for 1 minute
Accessory Work
3-5 Rounds 10 In & Up/Down & Out 10 Supermans 15 Face Pulls 15 Push Downs 15 Lat Pull Downs
SAT 2/22
Metcon (AMRAP - Rounds and Reps)
Teams of 2 AMRAP x 28 MINUTES 60 Air Squats 40 Deadlifts 200m Run* 20 Burpees 10 Power Cleans 200m Run* *Run together
No WOD available
MON 2/24
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES 30 Reverse Overhead Lunges 20 Burpees to Plate 10 C2B Pull-Ups
Accessory Work
5 Sets: 100' Gun Walk w/ Plate Max Plate Curls *rest 60 sec btw rounds
Stretching
2 Sets: 10 Arm Circle Forward 10 Arm Circles Backward 10 Arm Swings Front to Back 10 Scap Pull-ups 10 Band Pull Aparts 10 Prone Snow Angles